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Components
Front Squat
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 7.17.19 - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 8:45 AM
WOD: 5:00 PM
WOD 6:00 pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (4/3)
Workout
The Cell Gym 7.17.19
Warm-up
Warm-Up 8
500M Row
Skip 1 length
Bear Crawl 1 length
Toy Solider 1 length
10 Behind head shoulder press (bar)
10+10 side lunge
Core: 3x
40 sec plank
rest 20 sec
Strength
Front Squat (5.5.3.3.2.2.1.1)
Front Squat
Metcon
Metcon (Time)
LIFE
3 Rounds for Time:
15 burpees
20 ring rows
25 air squats
Metcon (Time)
SPORT
3 Rounds for time:
15/12/12 cal row
10 chest to bar pull-ups
20 back squats 95/65/55-from the floor
Core Work
Metcon (No Measure)
3 rounds
12 v-ups
20 hollow body rock
12 standing banded rotations
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 20, 2022
Male Clients
1
Drew
Sutton
WOD: 8:45 AM
1 x 1 @ 255 lbs
2
Grif
Hiatt
WOD 5:30am
1 x 2 @ 245 lbs
3
andrew
post
WOD 5:30am
1 x 1 @ 185 lbs
4
Stetson
Thomsen
WOD 5:30am
1 x 1 @ 155 lbs
Female Clients
1
Christina
Mayes 🏋🏃💃🤓
WOD 5:30am
1 x 1 @ 135 lbs
2
Courtney
Throckmorton
WOD: 5:00 PM
1 x 1 @ 123 lbs
3
Allie
Quent
WOD: 8:45 AM
1 x 1 @ 105 lbs
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